RUNNING

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Improve your Aerobic Capacity & Running Technique


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TARGET YOUR WEAKNESS

Focus on your weaker energy system to make the most improvement. Either Aerobic Power or Aerobic Endurance.

 
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INCREASE OVERALL FITNESS

Increasing your aerobic capacity pays huge dividends in your Overall Fitness. Recover faster and go longer!

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CLEAR. CONCISE. PERSONAL.

8 Week data driven program. Includes Focus points and Personalized Pacing for every workout.

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ACCESS TO COACHING

6 Group Track Days with a Coach and email correspondence to give direction or answer questions.


 PROGRAM BREAKDOWN

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TESTING & ASSESSMENT

The Test: We will use a 400m to assess Aerobic Power and a 1600m to assess Aerobic Endurance. This will be done at the first Track Day.

Program Focus: We are all biased in our aerobic performance. The quickest way to improve our overall Aerobic Capacity is to improve on our weaker system. We will use your times from both your tests to assign the appropriate Program Focus to maximize your performance.

 

PERSONALIZED PROGRAM & PACING

8 Week Program: Your own program delivered to your inbox. Each week you will have 2 “Do On Your Own” workouts. These can be done at the track or at the gym, basically anywhere you can get accurate distance measurements.

  • The first weekly workout will be Focused towards your specific need, either Power or Endurance. Get better at your weakness.

  • The second weekly workout will be a General workout designed to increase your volume and loading.

  • Every other week will include a third workout, a Group Track Day, for hands on coaching, technique work, and more volume.

GROUP TRACK DAYS

Next Cycle: Saturday October 5th - Saturday December 7th

*This Cycles Track Day Dates: Saturdays at 7am

  • October 5th - Test Day (10/5/19)

  • October 12th - (10/12/19)

  • October 26th - (10/26/19)

  • November 9th - (11/9/19)

  • November 23rd - (11/23/19)

  • December 7th - Restest Day (12/7/19)

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*Due to the likelihood of scheduling conflicts, we know it is very unlikely that each participant will make it to every track day. You will still receive most of the benefit of the program without attending every track day. We do want you to prioritize making the first and last track day however. If you cannot make those days, you’ll be given instructions on how to test/retest on your own. Any missed Group Track Day workouts will be posted in your program so you can do them on your own. The 8 week personalized pacing program will improve your aerobic capacity.

 

Your Coach


Erika McKinney

Our Resident gazelle here at Crossfit Tustin. Coach Erika has quite the impressive running resume and coaching experience.

El Modena High School (athlete)

  • Varsity Track and Cross Country all 4 years

Biola University (athlete/coach)

  • National Qualifier all 4 years in Track and Cross Country

  • Coached the team for a year after graduating

Crean Lutheran High School (coach)

  • Coached the Track and Cross Country teams for 4 years

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The Cost

 

RUNNING PROGRAM • $50

Includes:

  • Test/Retest Day and Program Bias based on performance

  • 8 Week Program with Personalized pacing delivered to your inbox

  • 6 Group Track Days with Coach

  • Access to Coach via email with 24hr response window to get all your questions answered

  • Discount on Limited Edition RUN CFT merch